CrossFit Murphy

Contact Us and get started today. We are located in the Valley Village Shopping Center.

T (828) 557-0736
Email: crossfitmurphy@gmail.com

CrossFit Murphy
1186 Andrews Rd, Murphy, NC 28906

Open in Google Maps
  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
JoinToday
Wednesday, 11 July 2012 / Published in WOD2

Thursday 7.12.12

For time:

10 Rope climbs
20 Muscle ups
30 Deadlifts (1.5 bodyweight)

Movements can be performed in any rep scheme.

Strength: Power Clean (find a 3 rep max) 3 x 3 @ 90% of 3 rep max

Compare SWOD and add loads to HERE

Devote 15 minutes to moblility

CrossFit Games Update Show July 10th

Men’s Fitness Interview With 2012 CrossFit Games Competitor Dan Bailey

“Finding His Way”

“We’re all just walking each other home.”~Ram Dass

16 Comments to “ Thursday 7.12.12”

  1. Zack Lovingood says :
    July 12, 2012 at 6:21 pm

    19:50 (315lbs)
    PC: 245×3

  2. Matt G says :
    July 12, 2012 at 8:33 pm

    15:39 (315 lb DL)
    PC 225/235/245

  3. Shawn J says :
    July 12, 2012 at 8:35 pm

    25:18 (rope climbs, pull ups, dips, 315 dead lift)
    PC 230 x 3

  4. Penny J says :
    July 12, 2012 at 8:37 pm

    29:54 rx’d – got all 20 muscle ups 🙂

  5. John J says :
    July 12, 2012 at 9:00 pm

    23:22 (rope climbs, chin ups, dips, 225 deadlift)
    PC 175 x 3

  6. Amanda Johnson says :
    July 12, 2012 at 9:01 pm

    PC @ 135lbs
    WOD 20:50(Dips and Deload Pushups, Deadlift @ 200lbs)

    Penny, you did Awesome!!

  7. Erik Laney says :
    July 12, 2012 at 9:03 pm

    20 Muscle Ups Penny Johnson! Atta Girl!!!

  8. Amy Brown says :
    July 12, 2012 at 9:19 pm

    PC: 105×3
    Wod ~ 15:29 (chin ups, red band / KtE / dips, blue band/ DL 145 lbs)
    Way to go Penny! !!!!

  9. Ashley smith says :
    July 12, 2012 at 9:55 pm

    175 unbroken so up 5 lbs wod 23:20

  10. Tia says :
    July 12, 2012 at 9:56 pm

    PC 115
    10:56 (chin ups/red, kte,dips/red, dl 155)
    Way to go Penny!!!

  11. Ashley smith says :
    July 12, 2012 at 9:57 pm

    used 185 on deadlift

  12. Twiggs says :
    July 12, 2012 at 10:05 pm

    PC 205/215failed on 3rd)/205
    21:31 (rope climbs, chin ups, dips, 255deadlift)

  13. Annalisse says :
    July 12, 2012 at 10:05 pm

    PC – 85lb 🙁
    Wod – (rope climbs, chin ups & dips with blue band, DL 115lb)

  14. Keith says :
    July 12, 2012 at 10:14 pm

    30:37 (rope climbs, pull ups, dips, 275×3, 245×27 dead lift)
    PC 185 x 3

  15. RAY says :
    July 12, 2012 at 10:15 pm

    24:57 (absolute fight – note to self to wear arm bands for muscle ups and gloves fir rope climbs)

    Pc:255

  16. Julia Hall says :
    July 14, 2012 at 12:14 pm

    PC 80/80/90

    WOD: 17:31 (chin ups – blue/red band; kte, dips – blue band; 135 lb DL)

Archive

View By Month

CrossFit Journal: The Performance-Based Lifestyle Resource

  • About CFM
    • Our Approach
    • Schedule
    • Committed Club
    • Success Stories
  • Get Started
    • What is CrossFit?
    • Drop-Ins
    • Rates
    • FAQ
  • Programs
    • 1:1 Personal Coaching
    • CrossFit Kids and Teens
    • Barbell Class
  • Nutrition
    • Nutrition Coaching
    • InBody Scan
    • The #800gChallenge
  • Daily Workout
  • WOD With God
  • Contact Us
  • GET SOCIAL
CrossFit Murphy
TOP